at CFN looks like the following As we get through these next two weeks of the Open it is time to start planning out your next goal. The last few weeks may have been the shining light on some areas we need to work on both in and outside the gym. This has also been an exciting time full of a lot of firsts and new found confidence, keep building on that one step at a time. Most importantly we need to have a plan and know what the next steps are. This journey is always changing and evolving as you change and evolve along with it so knowing becomes a very powerful tool in this situation. Knowing where you sit, what you want, where you are going and how you are going to get there and your ....

at CFN looks like the following Do you even jump rope? As soon as I saw 18.3, I knew there was going to be sore ankles, feets, and calves. Here’s a quick and easy calf stretch that is not only good for soreness, but is good for increasing your ankle range of motion as well. For weightlifting, a good rule of thumb is that your knee should at least be able to go out past the end of your toes by a palm-width (So maybe that should be called a rule of palm instead?). Anyways, take a dumbbell (shown), plate, or kettlebell and rest it on your knee. With your heel on the ground, slowly circle your knee around to find the sticky spots in your ankle or calf and work around those areas. ....

at CFN looks like the following Week three of the Open can often be one of the more stressful. Your body is feeling to effects of the first two weeks, maybe you didn't perform as well as you would have liked to this point, maybe your nervous about what is still to come out, etc. Whatever it may be though always remember and come back to your why, why is it that you are in here in the first place? Keeping that in mind, you will all continue to succeed and progress on this journey. WOD 40 min AMRAP 60m shuttle run SA BB Strict Press x5/arm 30m walking lunges Row 250 10 Alt DB Snatches Staggered Stance RDL x 8/leg AB 15/12 cals Mobility 20min ROMWOD ....